A new study published in the Scandinavian Journal of Medicine & Science in Sports has revealed that 10-20-30 interval training, even when sprints are performed at only 80% effort, is equally effective in enhancing running performance and overall fitness.
This finding opens up this training method to a broader audience, including those who might find all-out sprinting too challenging or intimidating.
19 runners replaced their regular training with 10-20-30 workouts three times a week for six weeks.
The 10-20-30 training involves 30 seconds of slow running, 20 seconds at a moderate pace, and 10 seconds of sprinting. This interval is repeated three to five times with breaks between each set.
The study divided participants into two groups. One group performed the 10-second sprint at maximum effort (MAX), and the other at approximately 80% of their maximum effort (SUBMAX).
Both groups showed substantial improvements in their 5K running times (42 seconds improvement for the SUBMAX group) and overall fitness, evidenced by a 7% increase in maximum oxygen uptake.
Implications for Runners:
Health Benefits: The study highlights the health benefits of high-intensity interval training, such as improved cardiovascular fitness, lower blood pressure, and better cholesterol levels.
Accessible and Enjoyable: With its variations in pace and the social element of running in groups, the 10-20-30 method is both accessible and enjoyable, making it appealing for a wide range of fitness levels.
Effective for Busy Schedules: This form of interval training is particularly suited for individuals with limited time, offering significant health and fitness benefits in a shorter duration compared to steady-pace running.
Expert Insights
- Jens Bangsbo, the study’s lead researcher, emphasizes the surprising effectiveness of running at 80% during sprints, which still significantly raises heart rate compared to normal training regimens.
- The study also demonstrates that 10-20-30 training can be more than just a physical workout; it offers a social, enjoyable experience, potentially increasing its appeal and adherence among various groups of runners.
Key Takeaways
The 10-20-30 interval training method, especially when the sprints are performed at 80% effort, presents a highly effective, enjoyable, and time-efficient way for runners to improve their fitness and running performance.
This training style can benefit a wide range of individuals, from casual runners to those looking for a more intense workout, making it a versatile addition to any fitness regimen.
If you care about wellness, please read studies about how ultra-processed foods and red meat influence your longevity, and why seafood may boost healthy aging.
For more information about wellness, please see recent studies that olive oil may help you live longer, and vitamin D could help lower the risk of autoimmune diseases.
The research findings can be found in the Scandinavian Journal of Medicine & Science in Sports.
Copyright © 2023 Knowridge Science Report. All rights reserved.
